Table 1. Recommended nutrient allowances as indicated by the 8th edition of the Dietary Guidelines for Americans.

Nutrients	Recommended allowances of nutrients
Total saturated fat intake	Female 20–30 years: ≤13.4 mg; >30 years: ≤12.3 mg
	Male 20–50 years: ≤16.7 mg; >50 years: ≤15.6 mg
Vitamin A	Female: 700∼3,000 mcg
	Male: 900∼3,000 mcg
Vitamin B1	Female: ≥1.1 mg
	Male: ≥1.2 mg
Vitamin B2	Female: ≥1.1 mg
	Male: ≥1.3 mg
Vitamin B6	Adults 20–50 years: 1.7∼100 mg
	Female > 50 years: 1.5∼100 mg
	Male > 50 years: 1.7∼100 mg
Vitamin B12	≥2.4 mcg
Vitamin C	Female: 75∼2,000 mg
	Male: 90∼2,000 mg
Vitamin D	15∼100 mcg
Vitamin E	15∼1,000 mg
Vitamin K	Female: ≥90 mcg
	Male: ≥120 mcg
Niacin	Female: 14∼35 mg
	Male: 16∼35 mg
Folate	400∼1,000 mcg
Calcium	20–50 years: ≥1,000 mg
	>50 years: ≥1,200 mg
Iron	Female 20–50 years: 18 mg
	Female > 50 years: 8 mg
	Male: 8 mg
Magnesium	Female 20–30 years: ≥310 mg
	Female > 30 years: ≥320 mg
	Male 20–30 years: ≥400 mg
	Male > 30 years: ≥420 mg
Phosphorous	≥700 mg
Potassium	≥4,700 mg
Sodium	≤2,300 mg
Zinc	Female: ≥8 mg
	Male: ≥11 mg
Copper	≥0.9 mg
Selenium	≥55 mcg
Caffeine	<300 mg